Monday October 31st 2016

By October 30, 2016All Posts, Workout of the Day

Monday!
Warmup:
Three Steady Rounds:
10 Banded Good Mornings
10 Jumping Squats
10 Ring Rows

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)

Boom Lite:
Warmup: Same as above

A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
Two sets for times of:
15 Burpees
300 Meter Run
Rest 2 minutes